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3 servings
Prep Time:
10 mins
Cook Time:
15 mins
Meal Type:
Main Dishes
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Pepper Crusted Beef Tenderloin

Lean tenderloin beef is a delicious protein choice and an ideal way to enjoy red meat.



  1. Pre-heat the oven to 350 °F (175 °C).
  2. Bring water to a boil in a small saucepan.
  3. Immerse the onions in the boiling water for about 2 minutes, then shock them with cold water. Cut off the root tip of each onion and squeeze onion out of the skin.
  4. Heat a tablespoon of the olive oil in a large ovenproof skillet over medium heat.
  5. Add the shallots and sauté for about 2 minutes or until tender.
  6. Rub the beef with olive oil. Combine the rosemary, garlic, salt, pepper, and orange zest and pat the mixture onto the beef.
  7. Increase the heat under the skillet to high and sear the beef on all sides. Add the pearl onions and place the skillet directly in the oven.
  8. Roast until a thermometer reads 145° F (60° C) for medium-rare.
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Nutrition summary:

There are 334 calories in 1 serving of Pepper Crusted Beef Tenderloin.
Calorie break-down: 52% fat, 7% carbs, 41% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 171
Calories 334
% Daily Values*
Total Fat 18.98g 29%
  Saturated Fat 4.928g 25%
  Polyunsaturated Fat 1.423g  
  Monounsaturated Fat 10.566g  
Cholesterol 101mg 34%
Sodium 863mg 36%
Potassium 621mg  
Total Carbohydrate 5.89g 2%
  Dietary Fiber 1.1g 4%
  Sugars 1.17g  
Protein 34.2g  
Vitamin A 5% Vitamin C 21%
Calcium 18% Iron 53%
of RDI*
(334 calories)
17% of RDI
Calorie Breakdown:
Carbohydrate (7%)
Fat (52%)
Protein (41%)
* Based on a RDI of 2000 calories